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Hydration Guide

When you’re out and about, especially when hiking, climbing, running, biking or even just hanging out in the campground, proper hydration is important.

Here are some guidelines that will assist you to plan your next adventure:


✓ A general rule of thumb is to drink 2 cups of water for          each hour of moderate hiking in moderate temperatures.

✓ For higher intensity hikes or if temperatures are high, you      will need to increase your water consumption to 4 cups        or more per hour and you may have to supplement with      electrolytes.



✓ As a general rule, an average adult weighing 155–160      pounds should drink 2 cups of water per hour of cycling      in moderate temperatures.


✓ On hotter days, it is best to drink at least 2 cups of water      1-2 hours before starting your ride, and on intense rides       you may need to drink two four 16-ounce bottles per           hour of riding.

✓ Electrolytes are a must and can be had separately or            mixed in with your water.

✓ Drink before you get thirsty. Sip on the water and the            electrolyte drink as you go.



✓  If you’re going on a short run, say 30- 45 minutes,          you may be able to not drink water till you get back.        But, if it’s on a hot day or you tend to sweat a lot, it is      not a bad idea to carry a water bottle with you.

✓  For longer runs, or if running in hot weather, it is             better to start hydrated by having at least 2 cups of         water 1-2 hours before going on a run.

✓  Drink water while running, taking a few long sips of         water (about 1 cup) every 10-20 minutes.

✓  Drinking after a long run and supplementing with  electrolytes will help you recover faster. Have at least  1-2 cups of             water within 30 minutes of completing   your run. For intense, longer distance runs, a rule of  thumb is to have 2-3 cups         of water for every pound lost running.

Plan your route

✓  Water weighs in at around 1 pound per 16 fluid         ounces, so if you want to avoid carrying extra           weight on a hike, run or bike ride, plan your route       to go in loop from your vehicle or your camp site.       You can then stop at your car or tent to refill your         water bottle from EZPack’s JerryFlex™ or Water           Storage Bladder, while also having your favorite         snack.


✓  You need at least 1 gallon of water       per person per day to drink while 


✓  Don’t forget to also bring a few gallons for            all of the other things that require water, such as      cooking or washing hands.

✓   Getting some large water containers can make it a        lot easier. Research the camping spot you are

      going to beforehand to see if there is a water                source, otherwise you will need to come with your          own water reservoir, especially when boondocking.






   EZPack’s 10- and 25-gallon Water Storage              Bladders should give you plenty of water for a        4- 6-person family going camping for a long          weekend.

    Whatever you do - have fun, stay safe and remember to hydrate.       EZPack’s water storage container will ensure that you have plenty of    Fresh Tasting Water – Any  time, Anywhere!


Click here to download a PDF file or to print the guide  >


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